CoreBeginner

Crunch

The crunch is an exercise that targets the rectus abdominis muscle in the core. To perform a crunch, lie on your back with knees bent and hands behind your head. Lift your shoulders off the ground, curling up towards your knees. This exercise helps improve core strength and stability.

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Beginner

Difficulty

🔁

Sets

💯

Reps

⏱️

60s

Rest

Equipment needed

Bodyweight

Target areas

rectus abdominisobliques

Why this exercise?

Crunches help strengthen the core muscles, which are essential for maintaining good posture and balance. Regular crunches can also improve overall core strength and stability.

✅ Who should do it

Beginners looking to improve their core strength and stability should include crunches in their workout routine.

⚠️ Who should avoid it

Individuals with neck or back injuries should avoid crunches, as they can put additional strain on these areas.

Do

✓Engage your core muscles by drawing your belly button towards your spine.
✓Keep your shoulders off the ground and lift with your abdominal muscles.
✓Avoid arching your back or using momentum to lift

Don't

✕Don't use excessive force or strain, as this can lead to injury.
✕Avoid lifting with your neck or upper back, as this can put unnecessary stress on these areas.

Stretching routine

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Pre-workout warm-up

1Knee to chest stretch: Lie on your back and bring one knee towards your chest. Hold for 30 seconds and repeat on the other side.
2Pelvic tilt: Lie on your back with knees bent and feet flat on the ground. Tilt your pelvis upwards and then back down again, repeating for 30 seconds.

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Post-workout cool-down

1Leg raises: Lie on your back with arms extended overhead and raise one leg towards the ceiling. Hold for a few seconds and lower, repeating on the other side.
2Chest stretch: Stand in a doorway with hands on the doorframe at shoulder height. Lean forward until you feel a stretch in your chest.